Weight gain and polycystic ovary syndrome (Pcos)

Women with PCOS due to weight gain and general insulin resistance in the body are more prone to diseases such as diabetes and heart. All these conditions can be avoided simply by following a routine of exercise and healthy eating specific to this medical condition. The most common mistake that people with this condition make is that they follow fad diets or begin to starve. All this will not do anything for the condition, but it will only make it worse, making it more susceptible to additional nutritional deficiencies such as osteoporosis, etc. Here are three simple steps to lose weight with SOP:

Step 1- Eat well:

– Limit carbohydrate intake: limit carbohydrate intake to 40-50 percent of the total diet per day.

– Avoid refined carbohydrates: refined carbohydrates, such as Maida or sugar, trigger insulin levels that worsen the symptoms associated with PCOS and promote the storage of abdominal fat.

– Include foods with a low glycemic index (GI): foods with low GI release blood sugar more slowly, resulting in a slow and steady release of insulin that prevents insulin resistance. Foods with low GI include those rich in fiber, fresh vegetables and some fruits and high in protein.

– Incorporate Soy: Soy and its products have properties of phytoestrogens that mimic the female hormone-estrogen that produces beneficial effects.

– Eat at regular intervals: any variation in meal times puts pressure on the glands to release more hormones against PCOS.

– Restriction of salt: it is another important aspect to prevent water retention and to relieve the symptoms of swelling.

Regular exercise helps control insulin levels and reduces depression. The best forms of exercises for women with PCOS are:

– Cardiovascular exercise

– Interval training

– Strength training

Step 3- Sleep:

The regular and adequate sleep pattern has an effect on the management of blood glucose. One study showed that, otherwise, normal people who were deprived of sleep for one night had impaired glucose / insulin systems. Therefore, a good night's sleep of 7-8 hours per day is essential to mitigate the symptoms of PCOS that arise from insulin resistance. Lifestyle modifications that include stress reduction, exercise and a balanced diet have positive effects for women with PCOS who plan to conceive.